CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Daily Focus:

We will be hitting a quality EMOM today with the focus on hitting power cleans and then into a squat clean to finish each set. The goal is to work on the power through the hips and then on the final rep, work on translating that into a fast turnover and catch in the squat.

The focus is on the barbell complex, but the Wall Balls will still pack a punch and build some extra fatigue in the legs going into the complex.

Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike, increase intensity each set

8/8 Dual DB Split Stance Romanian Deadlift

6 Inchworm Push-Ups

10/10 Glute Bridge March

15 Air Squat

Barbell Technique (No Measure)

2 Sets (1st Set w/Coach)

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

into..

3-5 Sets

3 Position Power Clean, adding weight to 60% on each set

Power Clean + Squat Clean (Power Clean + Squat Clean
10:00 EMOM
min 1-3: 3+1 Reps @ 60-65%
min 4-6: 2+1 Reps @ 65-70%
min 7-8: 2+1 Reps @ 70-75%
min 9-10: 1+1 Rep @ 80%

)

*all meant to be singles, focus is good set-up and speed through the middle

Metcon (Time)

GPP

3 Rounds for Time

18 Wall Balls 20/14lb

15 Deadlift

9 Power Clean

6 Front Squat

Load: 155/105lb

Goal: 8:00-12:00 minutes

Time Cap: 15:00

COMP

3 Rounds for Time

18 Wall Balls 20/14lb,

15 Deadlift

9 Power Clean

6 Front Squat

Load: 185/125lb,
Primary Objective: Complete each round in sub 3:30 minutes

Secondary Objective: Stay unbroken on the Wall Balls and Deadlifts for the workout

Stimulus: Barbell Cycling / V02 Max

RPE: 8/10

Choose loads that allow strong sets, but don’t leave you on the floor afterwards.